Wednesday’s WOD 12-7-16

Wednesday’s WOD 12-7-16

30 Minute Class Workout
30MIN: Metcon (Time)
400m run
20 pull ups
30 wall balls (20/14)
20 front rack walking lunge (135/95)
30 KB swings (53/35)
3 Rounds
Warm-up
Clean + Jerk warmup
3 reps of each movement, repeat whole sequence 1-3 times
Clean high pull
Muscle clean + strict press
Tempo front squat 53X1 + push press
Power Clean + front squat
Push Jerk
Hang (squat) clean + split jerk
Skill Work
Metcon (No Measure)
EMOM for 9 minutes Power Clean
OR
Snatch–Build to a heavy double for the day in 15 min
Metcon
Metcon (AMRAP – Rounds and Reps)
4 intervals of 7 minutes:
2min moderate pace, 30 sec recovery walk, 90 seconds hard pace, 30 sec recovery walk, 1 min moderate pace, 30 sec recovery walk, 30 seconds very hard pace, 30 sec recovery walk

400m run
20 pull ups
30 wall balls (20/14)
20 front rack walking lunge (135/95)
30 KB swings (53/35)

2016-12-07

Tuesday’s WOD 12-6-16

Tuesday’s WOD 12-6-16

30 Minute Class Workout
30MIN: Metcon (Time)
Run 400
10 Back Squats 135/95
10 Pull Ups
10 Toes to Bar
4 Rounds
Strength
Metcon (Weight)
All movements as heavy as form allows. Rest 1 min between all movements:
8 back squat
4 strict (weighted) c2b pull ups
4 strict (weighted) dip
rest 2 min
6 back squat
3 c2b pull ups
3 dips
rest 2 min
4 back squat
2 c2b pull ups
2 dips
rest 2 min
8 back squat
4 c2b pull ups
4 dips
Metcon (No Measure)
Double unders 1x max reps in 30 sec
Power Clean + Jerk – 1x max reps in 25 sec (40-50% 1RM)
Burpees – 1x max reps in 30 sec
Toes 2 Bar – 1x max reps in 25 sec

8 minute EMOM
Double unders
Power C+J (40-50%)

8 minute EMOM
Row
Toes to Bar

2016-12-06

Monday’s WOD 12-5-16

Monday’s WOD 12-5-16

30 Minute Class Workout
30MIN: Metcon (Time)
4 squat snatches (135/95)
8 lateral burpees over bar
16 cal row
8 Rounds
Warm-up
Romanian deadlift
Snatch high pull
Overhead squat
Snatch balance
Power snatch
Hang squat snatch
Skill Work
Metcon (No Measure)
EMOM 9 minutes
Hang power snatch (above knee) + Snatch
Start at 65%, increase weight every 3 min
OR
Clean + Jerk – build to heavy single (1+1) for the day in 15 minutes
Metcon
Metcon (Time)
4 squat snatches (135/95)
8 lateral burpees over bar
16/12 cal row
8 Rounds

Time cap 24 min

2016-12-05

Saturday’s SOS 12-2-16

Saturday’s SOS 12-2-16

Metcon (Time)
Run 400
Push Ups
KB Swings 55/40
Box Jumps 24/20
Burpees
15-25-35-25-15

2016-12-03

Friday’s WOD 12-2-16

Friday’s WOD 12-2-16

CHOOSE YOUR OWN ADVENTURE DAY
30 Minute Class Workout
30MIN: Metcon (Time)
Run 400
Front squat (155/105)
Pull ups
Dips
Power clean (155/105)
Front rack walking lunges (155/105)
Tire flips
10-8-6
Weightlifting
WTLT: Metcon (No Measure)
Option1: Weightlifting
Warmup:
3 reps of each movement, 2 rounds of full sequence
Romanian Deadlift
Snatch High Pull
Muscle Snatch
Tempo OHS (23X1)
Snatch Balance
Power Snatch
Hang Squat Snatch

A.
1 Wide grip power jerk + 3 Overhead Squat
1 set every 90 seconds for 12 rounds

B.
Snatch singles
Round 1: Do one snatch every 30 seconds for 5-10 total reps
Round 2 : Do one snatch every 45 seconds for 5-10 total reps
Round 3: Do one snatch every 60 seconds for 5-10 total reps

Start around 60% 1RM, build up to 90%

C.1 Snatch Pyramid
10 squat snatches by 2min mark
8 squat snatches by 4 min mark
6 squat snatches by 6 min mark
4 squat snatches by 8 min mark
2 squat snatches by 11 min mark

REST 10 MIN, then

C2. Repeat the ladder, starting 20 lbs lighter, and beat your time on C1

Strength
STRNG: Metcon (No Measure)
A1. Front Squat:
Build to heavy double for the day, rest 3-4 min between sets
(start counting sets from 70% of your 1RM)

A2. Back off sets: 3×3 at 85%+ of A1, rest 3 min between sets.
Start at 85% of A1, increase load on each set.

B. Alternate B1 and B2:
B1. Strict Press
B2. Barbell Bent over row

4 sets of 6 reps. Rest 2 minutes between movements. All as heavy as form allows.

C. Rotate through C1, C2.
C1. DB Bench Press
C2. Single leg deadlift (each side)

3 sets of 10 reps. Rest 1 minute between movements. All as heavy as form allows.

2016-12-02

Thursday’s WOD 12-1-16

Thursday’s WOD 12-1-16

30 Minute Class Workout
30MIN: Metcon (Time)
Row 500
12 Deadlifts 225/155
12 Push Press 95/65
12 GHD Sit Ups
4 Rounds
Strength
Metcon (No Measure)
All movements as heavy as form allows. Rest 2 minutes between all movements.

12 deadlift
3 push press
10 deadlift
3 push press
8 deadlift
3 push press

8 front rack walking lunge
6 push press
6 front rack walking lunge
6 push press
4 front rack walking lunge
6 push press

EMOM: Metcon (No Measure)
Overhead squat @ 40-50% 1RM – 1x max reps in 30 sec
C2B Pull up – 1x max reps in 30 sec
GHD situp – 1x max reps in 40 sec

15 minute EMOM alternating minutes
Overhead squat 40-50%
C2B pull ups
GHD situp
Reps are 50% of your max reps in previous part.

2016-12-01

Wednesday’s WOD 11-30-16

Wednesday’s WOD 11-30-16

30 Minute Class Workout
30MIN: Metcon (Time)
500 m row
40 wall balls (20/14)
30 kb swings (53/35)
20 toes to bars
10 burpee box jump (24/20)
400m run
15 pullups
12 burpees
9 OHS (135/95)
2 Rounds
30MIN: Metcon (Time)
500 m row
40 wall balls (20/14)
30 kb swings (53/35)
20 toes to bars
10 burpee box jump (24/20)
400m run
15 pullups
12 burpees
9 OHS (135/95)
2 Rounds
Warm-up
3 reps of each movement, repeat whole sequence 1-3 times

Clean high pull
Muscle clean + strict press
Tempo front squat 53X1 + push press
Power Clean + front squat
Push Jerk
Hang (squat) clean + split jerk

Skill Work
Metcon (No Measure)
EMOM for 9 minutes
Slow pull power clean
OR
3 position snatch (snatch + hang snatch + high hang snatch) build to heavy single (one of each movement) for the day in 15 min.
Metcon
Metcon (Time)
8-10 intervals of 90 seconds moderate pace, 60 seconds hard pace, 30 seconds recovery

500m row
40 wall balls (20/14)
30 kb swings (53/35)
20 toes to bars
10 burpee box jump (24/20)
400m run
15 pullups
12 burpees
9 OHS (135/95)

2016-11-30

Tuesday’s WOD 11-29-16

Tuesday’s WOD 11-29-16

BS: Metcon (Weight)
All movements as heavy as form allows. Rest 1 min between all movements:
10 back squat
5 strict (weighted) c2b pull ups
5 strict (weighted) dip
rest 2 min
8 back squat
4 c2b pull ups
4 dips
rest 2 min
6 back squat
3 c2b pull ups
3 dips
rest 2 min
10 back squat
5 c2b pull ups
5 dips
30 Minute Class Workout
30MIN: Metcon (Time)
Run 200
10 Back Squats 135/95
5 Pull Ups
5 Ring Dips
5 Rounds
Metcon (No Measure)
Thruster @ 40-50% 1x max reps in 30 sec
Double unders 1x max reps in 30 sec
Burpees – 1x max reps in 30 sec
Row – 1x max calories in 30 sec

8 minute EMOM
Double unders
Thrusters (40-50%)

8 minute EMOM
Row
Burpee

2016-11-29

Monday’s WOD 11-28-16

Monday’s WOD 11-28-16

30 Minute Class Workout
30MIN: Metcon (Time)
Run 400
12 Deadlifts 225/155
9 Toes to Bar
6 Power Snatches (135/95)
3 Power Cleans
5 rounds
Warm-up
Romanian deadlift
Snatch high pull
Overhead squat
Snatch balance
Power snatch
Hang squat snatch
3 of each movement
1-3 rounds
Weightlifting
WTLT: Metcon (Weight)
EMOM 9 minutes:
Hang power snatch + Snatch
Start at 65%, increase weight every 3 min
OR
Clean + Jerk – build to heavy triple for the day in 15 minutes
Metcon
WOD: Metcon (Time)
12 Deadlifts 225/155
9 Toes to Bar
6 Power Snatches (135/95)
3 Power Cleans
5 rounds

2016-11-28

Saturday’s SOS 11-26-16

Saturday’s SOS 11-26-16

Metcon (Time)
T hrusters (75/55)
H ang power snatch (75/55)
A ir squat
N ine calories of rowing
K B swings (55/40)
S lamballs (30/20)
G HD situp
I love burpees
V -ups
I nverted row rings (ring rows)
N ine more calories on the rower
G oblet Squat

1st round 11 reps
2nd round 26 reps

2016-11-26

Wednesday’s WOD 11-23-16

Wednesday’s WOD 11-23-16

CHOOSE YOUR OWN ADVENTURE DAY
Pick one of the four options for your workout today!
30 Minute Class Workout
30MIN: Metcon (Time)
Run 400
Front squat (155/105)
Pull Ups
Ring Dips
Power clean (155/105)
Handstand Pushup
Front rack walking lunges (155/105)
(3-2-1 reps) rope climb
9 – 7 – 5 reps
Strength
STRON: Metcon (Weight)
In 20 minutes work up to a heavy set of 1 log clean + shoulder to overhead complex. (Shoulder press + push press + push jerk + split jerk)

Don’t rush to your heaviest weight – take the whole 20 minutes)

Technique notes:
Bring the log to the hip crease with bent arms. Hips move forward during the hip extension. Roll the log up over your abs with fast elbows. In the rack position lean back slightly to accommodate the bigger diameter of the log and maintain this position. Be patient on the dip to maintain contact with the log.

CONSISTENCY:
EMOM – 10 minutes
1 log clean + 1 push jerk @ 90% of your heaviest set in the strength section

CONDITIONING
12 minute AMRAP
5 squat cleans with barbell at bodyweight
10m farmers walk (bodyweight in each hand)
15/10 calorie Row/Bike
10m farmers walks (bodyweight in each hand)

Weightlifting
WTLT1: Metcon (Weight)
A1. Front Squat:
Build to heavy set of 3 for the day, rest 3-4 min between sets
(start counting sets from 70% of your 1RM)

A2. Back off sets: 3×3 at 85%+ of A1, rest 3 min between sets.
Start at 85% of A1, increase load on each set.

B. Alternate B1 and B2:
B1. Strict Press
B2. Barbell Bent over row

3 sets of 10 reps. Rest 2 minutes between movements. All as heavy as form allows.

C. Rotate through C1, C2.
C1. DB Bench Press
C2. Single leg deadlift (each side)

3 sets of 12 reps. Rest 1 minute between movements. All as heavy as form allows.

Weightlifting
WTLT2: Metcon (Weight)
Warmup:
3 reps of each movement, 2 rounds of full sequence
Strict Press
Reverse grip strict press
Tempo strict press (2 sec up, hold, down, hold)
Push Press
Behind neck push press
Push Jerk
Split Jerk

15 rounds – every 90 seconds
Power Jerk +Overhead Squat (1 Jerk + 2 OHS)
Start at 65%, increase weight every 3 minutes if all lifts successful

Clean + Jerk
Build to heavy triple for the day

Clean + Jerk ascending ladder with 10 Double Under buy in

10 double unders + 1 clean and Jerk every 90 sec

Men – start at 125 and move up in 10 lb increments until you can no longer make the lift

Women – start at 75 and move up in 5 lb increments until you can no longer make the lift

2016-11-23

Tuesday’s WOD 11-22-16

Tuesday’s WOD 11-22-16

30 Minute Class Workout
30MIN: Metcon (Time)
Run 400
10 Back Squats 135/95
7 Toes to Bar
5 Burpees
5 Rounds
Warm-up
Power Snatch (or Power Clean) at 50% of 1RM
1x max reps in 30 sec

Double Unders – 1x max reps in 30 sec
Burpees – 1x max reps in 30 sec
Row – 1x max calories in 30 sec

Strength
Metcon (AMRAP – Reps)
10 minute EMOM
Double Unders
Power Snatch (or Power Clean) at 50% 1RM

(Your reps are 50% of your max reps in previous section)

Then:
8min EMOM
Row for Cal
Burpees

(Your reps are 50% of your max reps in previous section.

Metcon (Time)
As heavy as form allows, rest 1 min between movements unless otherwise noted.

12 Back Squat
6 Strict (weighted) chest to bar pullup
6 Strict (weighted) dip
rest 2 min
10 back squat
5 Strict chest to bar
5 strict dip
rest 2 min
8 back squat
4 strict chest to bar
4 strict dip
rest 2 min
12 back squat
6 strict chest to bar
4 strict dip

2016-11-22

Monday’s WOD 11-21-16

Monday’s WOD 11-21-16

30 Minute Class Workout
30MIN: Metcon (Time)
Run 400
Deadlift (225/155)
Handstand push-up
Power clean (135/95)
Toes to bar
Thruster (95/65)
Pull up
21-15-9
Skill Work
Pick either Snatch or Clean and Jerk.
Hang Power Snatch (EMOM for 10 minutes @ 65% of 1 Rep Max)
Clean & Jerk
15 minutes to work up to a heavy triple
Metcon
Metcon (Time)
Deadlift (225/155)
Handstand push-up
Power clean (135/95)
Toes to bar
Thruster (95/65)
Pull up
21-15-9
Time Cap 15 Minutes

2016-11-21

Saturday’s SOS 11-19-16

Saturday’s SOS 11-19-16

Metcon (Time)
Partner WOD
One person runs 400 meters (or rows 500 meters) while the other person works through the list of exercises. When the person running/rowing is done, switch and continue working:

100 Tire Flips
100 Walking Lunges (total)
100 Sit Ups
100 Push Press 95/65
100 Air Squats
100 Push Ups
100 Thrusters 95/65
100 Sledgehammers
50 Burpees

2016-11-19

Friday’s WOD 11-18-16

Friday’s WOD 11-18-16

30 Minute Class Workout
30MIN: Metcon (AMRAP – Rounds and Reps)
3 min work, 1 min rest (score total rounds) for 6 Rounds
Use one barbell. Each round interval of work should be your max effort.

32 double unders
12 wall balls (20/14)
3 power clean + jerks (135/95)
6 front squats (135/95)
9 toes to bar
12 pushups

Metcon
WOD1: Metcon (No Measure)
Row/Bike/Run Intervals

Work 30 sec
Rest 90 sec

Work 30 sec
Rest 75 sec

Work 30 sec
Rest 60 sec

Work 30 sec
Rest 45 sec

Work 30 sec
Rest 30 sec

Work 30 sec
Rest 15 sec

3 Rounds

You can alternate between the rower, the bike, and running as you choose.

Strength
WTLT1: Metcon (No Measure)
3 reps of each movement, 2 rounds of full sequence
Strict Press
Reverse grip strict press
Tempo strict press (2 sec up, hold, down, hold)
Push Press
Behind neck push press
Push Jerk
Split Jerk

EMOM 15 minutes
Power Jerk x 1
Start at 65%, increase weight every 3 minutes if all lifts successful

Power Clean
Build to heavy triple for the day

Front Squat

Front Squat: Build to heavy single for the day with 2 sec pause at bottom
Front Squat back-off sets (3×3 at 80% of today’s heavy single. Add load on each set)

WLTL2: Metcon (No Measure)
Back Squat:
Build to heavy set of 5 in 5 sets
(start counting sets from 70% of your 1RM)

(Heavier than last week)
4 Weighted Chin up
Rest 1 min
4 Weighted dip
Rest 2 min
5 sets as heavy as form allows

Dumbbells
Single arm dumbbell press – 8/side
Rest 1 min
Single arm dumbbell row – 8/side
Rest 1 min
3 sets

2016-11-18

Thursday’s WOD 11-17-16

Thursday’s WOD 11-17-16

30 Minute Class Workout
30MIN: Metcon (Time)
7 thrusters (135/95)
14 burpees over bar (lateral hop)
Run 200
5 Rounds
Strength
Front Squat (Heavy 1 Rep for 5 Rounds)
Deadlift (3 reps for 5 rounds)
Metcon
Metcon (Time)
7 thrusters (135/95)
14 burpees over bar (lateral hop)
5 Rounds

Time goal (6,8,10 minutes), Capacity (all thrusters unbroken, all burpees unbroken)

2016-11-17

Wednesday’s WOD 11-16-16

Wednesday’s WOD 11-16-16

30 Minute Class Workout
30MIN: Metcon (Time)
7 power clean + jerk 135/95
15 GHD situps
Row for 20 Calories
5 Rounds
Warm-up
3 reps of each movement, repeat whole sequence 1-3 times
Clean high pull
Muscle clean + strict press
Tempo front squat 53X1 + push press
Power Clean + front squat
Push Jerk
Hang (squat) clean + split jerk
Strength
EMOM: Metcon (Weight)
EMOM for 9 minutes
1 Clean (start at 65% of 1RM)
Snatch (build to heavy single for the day)
Metcon
Metcon (Time)
start new round every 3 minutes:
9 Unbroken power clean + jerk @ 40-50% 1RM
15 GHD situps
Row for 10 Calories
5 Rounds

2016-11-16

Tuesday’s WOD 11-15-16

Tuesday’s WOD 11-15-16

30 Minute Class Workout
30MIN: Metcon (AMRAP – Rounds)
Every Minute on the Minute for 20 minutes:

3 Deadlifts 135/95
3 Power Snatch
3 Overhead Squats

Warm-up
3 reps of each movement, repeat sequence 1-3 times
Snatch high pull
Muscle snatch
Tempo overhead squat 23X1
Snatch Balance
Hang (squat) snatch
Weightlifting
EMOM: Metcon (Weight)
EMOM 9 minutes
1 High hang snatch

Start at 65% of 1RM, move up every 3 minutes if all lifts successful.
Clean and Jerk (Build to a heavy single for the day in 15 min)
Power Snatch (12 sets of 4 Power snatch)

2016-11-15

Monday’s WOD 11-14-16

Monday’s WOD 11-14-16

30 Minute Class Workout
30MIN: Metcon (Time)
800m run
21 deadlifts (225/155)
3x (5 pullups, 10 pushups, 15 squats)
600m run
15 deadlifts
2x (5 pull ups, 10 pushups, 15 squats)
400m run
9 deadlifts
1x (5 pull ups, 10 pushups, 15 squats)
200m run
Strength
After the Back Squat and DB Press, complete the 30 minute class workout
Back Squat (Build to a heavy set of 3 reps for 5 rounds)
Dumbbell Shoulder Press (Build to a heavy set of 3 reps for 5 rounds)

2016-11-14

SOS – November 12, 2016

SOS – November 12, 2016

Metcon
Metcon (Time)
Partner workout
Run 800 with one slamball 30/20
100 power cleans 95/65
90 deadlifts
80 situps with slamball
70 overhead squats
60 burpees over bar
50 pushpress
40 slamballs
30 pushups
20 thrusters
10 rope climbs
Run 800 with slamball

2016-11-12

Friday’s WOD 11-11-16

Friday’s WOD 11-11-16

Weightlifting
WTLT1: Metcon (No Measure)
Weightlifting
Warmup:
3 reps of each movement, 2 rounds of full sequence
Strict Press
Reverse grip strict press
Tempo strict press (2 sec up, hold, down, hold)
Push Press
Behind neck push press
Push Jerk
Split Jerk

EMOM 15 minutes
Split jerk x 1
Start at 65%, increase weight every 3 minutes if all lifts successful

Power Clean
Build to heavy double for the day

Squat

Front Squat: Build to heavy double for the day
Front Squat back-off sets (3×3 at 82.5% of today’s heavy double, add load each set.)

Strength
WTLT2: Metcon (No Measure)
Back Squat:
Build to heavy single in 5 sets

4 Weighted Chin up
Rest 1 min
4 Weighted dip
5 sets as heavy as form allows

Dumbbells
Single arm dumbbell press – 8/side
Rest 1 min
Single arm dumbbell row – 8/side
Rest 1 min
3 sets

Metcon
WOD1: Metcon (AMRAP – Rounds and Reps)
7 intervals – 2 min work, 1 min rest (score total rounds)

Row for Calories (18/15)
15 Thrusters (75/55)
12 pull ups
9 burpees
Row for Calories (18/15)
15 KB swings (70/53)
12 box jumps (20/18)
9 burpees

WOD2: Metcon (Time)
Row/Bike Intervals
9 rounds:
Work 20 sec
Rest 20 sec

Rest 2 min

8 rounds:
Work 20 sec
Rest 10 sec

Rest 2 min

8 rounds:
work 30 sec
Rest 15 sec

Rest 2 min
4 rounds:
Work 15 sec
Rest 15 sec

Rest 2 min

8 Rounds:
work 45 sec
Rest 15 sec

Rest 2 min
4 rounds:
Work 30 sec
Rest 30 sec

2016-11-11

Thursday’s WOD 11-10-16

Thursday’s WOD 11-10-16

30 Minute Class Workout
30MIN: Metcon (Time)
For Quality:
9 to 1 strict chin up
5 burpees between each set
(9 chin up, 5 burpees, 8 chin up, 5 burpees…..)
9 to 1 toes to bar
5 burpees
9 to 1 handstand push ups
5 burpees
Weightlifting
FS/DL: Front Squat / Deadlift Set (Record total weight)
Build to a heavy double of both movements in 5 sets.

Front Squat x2
Deadlift x2

5 sets

WOD: Metcon (Time)
For Quality:
9 to 1 strict chin up
5 burpees between each set
(9 chin up, 5 burpees, 8 chin up, 5 burpees…..)
9 to 1 toes to bar
5 burpees
9 to 1 handstand push ups
5 burpees

Time cap 20 min

2016-11-10

Wednesday’s WOD 11-9-16

Wednesday’s WOD 11-9-16

30 Minute Class Workout
30MIN: Metcon (Time)
Every Minute on the Minute 4 Burpees, then:
20 thrusters 95/65
20 power cleans
20 push jerks
20 overhead squats
20 front squats
Warm-up
3 reps of each movement, repeat whole sequence 1-3 times
Clean high pull
Muscle clean + strict press
Tempo front squat 53X1 + push press
Power Clean + front squat
Push Jerk
Hang (squat) clean + split jerk
Weightlifting
Clean (EMOM for 9 minutes 1 Clean (start at 65% of 1RM))
Hang Snatch (Hang Snatch – build to heavy single for the day)
WOD: Metcon (Time)
Use the same weight for all movements
4 burpees at beginning of each minute (not the very first minute)
20 thrusters
20 power cleans
20 push jerks
20 overhead squats
20 front squats

Choose scaling options that allow you to finish in under 10 minutes

2016-11-09

Tuesday’s WOD 11-8-16

Tuesday’s WOD 11-8-16

30 Minute Class Workout
30MIN: Metcon (Time)
10 chest to bar pull ups
10 back squats 135/95
10 power cleans
10 handstand pushups
4 Rounds
Weightlifting
SUPER: Metcon (No Measure)
Alternate (super-set)
Build to a heavy set of 4 in 5 sets
Back squat 4 reps
Dumbbell Press 4 reps
WOD: Metcon (Time)
40 chest to bar pull ups
40 pistols, alternating
40 power cleans (135/95)
40 strict handstand pushups

Choose a scaling option that allows you to finish in under 12 minutes

2016-11-08

Monday’s WOD 11-7-16

Monday’s WOD 11-7-16

30 Minute Class Workout
30MIN: Metcon (Time)
9 Power Snatch 135/95
15 Wallballs (20/14)
200m run
5 Rounds
Weightlifting
EMOM: Metcon (Weight)
EMOM for 9 minutes
1 Hang Snatch (squat) start at 65%
Clean and Jerk (15 minutes to a heavy double-2 Clean then 2 Jerks)
WOD: Metcon (Time)
5 rounds (for quality), start new round every 3 minutes
9 unbroken power snatch at 40-50% 1RM
15 wallballs (20/14)
200m run

2016-11-07

2016-11-06

Saturday’s SOS 11-05-16

Saturday’s SOS 11-05-16

Metcon (Time)
Deck of Cards

Hearts–Push Ups
Spades–Sit Ups
Diamonds–Push Press 75/55
Clubs–KB Swings 55/40
Joker–Run 400

2016-11-05

Friday’s WOD 11-4-16

Friday’s WOD 11-4-16

CHOOSE YOUR OWN ADVENTURE DAY
WOD1: Metcon (Time)
20 Sec @ 100% effort/MAS (row, bike, run)
20 Sec rest
20 Sec @ 100% effort/MAS (row, bike, run)
20 Sec rest
20 Sec @ 100% effort/MAS (row, bike, run)
20 Sec rest
20 Sec @ 100% effort/MAS (row, bike, run)
20 Sec rest
20 Sec @ 100% effort/MAS (row, bike, run)
Rest 2 Minutes

15 Sec @ 100% effort/MAS (row, bike, run)
15 Sec rest
15 Sec @ 100% effort/MAS (row, bike, run)
15 Sec rest
Rest 2 minutes

30 Sec @ 100% effort/MAS (row, bike, run)
15 Sec rest
30 Sec @ 100% effort/MAS (row, bike, run)
15 Sec rest
30 Sec @ 100% effort/MAS (row, bike, run)
15 Sec rest
30 Sec @ 100% effort/MAS (row, bike, run)
Rest 2 minutes

15 Sec @ 100% effort/MAS (row, bike, run)
15 Sec rest
15 Sec @ 100% effort/MAS (row, bike, run)
15 Sec rest
Rest 2 minutes

45 Sec @ 100% effort/MAS (row, bike, run)
15 Sec rest
45 Sec @ 100% effort/MAS (row, bike, run)
15 Sec rest
45 Sec @ 100% effort/MAS (row, bike, run)
Rest 2 minutes

15 Sec @ 100% effort/MAS (row, bike, run)
15 Sec rest
15 Sec @ 100% effort/MAS (row, bike, run)

WOD2: Metcon (Time)
50 Wall balls (20/14)
25 sit ups
10 Pull ups
800m Run
10 Pull ups
25 Sit Ups
50 Wall Balls
WTLT1: Metcon (No Measure)
Back squat – 5 sets x 2 reps – build to a heavy set of 2 in 5 sets (start counting sets from 70% up)
Rest 2 min then:
5 Weighted Pull ups @ as heavy as form allows
rest 1 minute
5 Weighted Dips @ as heavy as form allows,
rest 1 minutes then repeat for 5 rounds/sets

Rest 2 min then:
8 Single arm DB press @ AHAFA,
rest 1 minute
8 Single arm DB row @ AHAFA,
rest 1 minute then repeat for 3 rounds/sets

WTLT2: Metcon (No Measure)
Warm-up – Clean and Jerk Progression
3 reps of each exercise, repeat entire progression 1-3 times with empty bar
Strict Press
Tempo Strict Press (2222)
Push Press
Push Jerk
Split Jerk

A. Power Jerk – 15 x 1 @ 65%+, EMOM (go every minute) –
B. Power Clean – build to a heavy single (1) for the day
Squat
C. Front squat w/2 sec pause at bottom
•C1. Build to a heavy triple (3) for the day
•C2. Back off sets – 3 sets x 3 reps @ 85+% C1 (start @ 85% of C1, add load on each set)

2016-11-04

Thursday’s WOD 11-3-16

Thursday’s WOD 11-3-16

30 Minute Class Workout
30MIN: Metcon (Time)
50 Wall balls (20/14)
25 sit ups
10 Pull ups
800m Run
10 Pull ups
25 Sit Ups
50 Wall Balls
Weightlifting
C & J: Clean and Jerk (4 sets x 10 reps @ 50% 1RM)
add wieght if moving well
Rest 1 min or less between each set
Front Squat (3 reps (AHAFA) for 5 Rounds)
Deadlift (5 reps (AHAFA), rest 2 minutes 5 Rounds)

2016-11-03

Wednesday’s WOD 11-2-16

Wednesday’s WOD 11-2-16

30 Minute Class Workout
30MIN: Metcon (Time)
90 Double Unders
30 Pull ups
15 Deadlifts (275/185)
3 Rounds
Warm-up
Clean and Jerk Progression
3 reps of each exercise, repeat entire progression 1-3 times with empty bar
Clean High Pull
Muscle Clean + Strict Press
Tempo Front Squat 53X1
Power clean
Clean pull under + push jerk
Hang squat clean + split jerk
Weightlifting
EMOM: Metcon (Weight)
EMOM for 9 min do 1 Hang Clean – @ 65% 1RM
Snatch (build to a heavy triple (3))
Fitness
WOD: Metcon (Time)
90 Double unders
30 Pull ups
15 Deadlifts (275/185)
3 Rounds

30 min time cap

2016-11-02

Tuesday’s WOD 11-1-16

Tuesday’s WOD 11-1-16

Fitness
WOD: Metcon (AMRAP – Rounds and Reps)
Row 21 Calories
5 Thrusters (95/65)
5 Toes to Bar
Row 21 Calories
5 Power snatches (95/65)
5 Pull ups
5 Box Jumps

Intervals are 4 minutes work 1 minute rest

6 Rounds

2016-11-01